Work Life Tips

Walking May Be A Woman’s Best Workout – Women Fitness Tips

For many people, the biggest barrier to fitness is finding an activity that you can stick to and do easily. If you regularly run, bike or do aerobics, you may not think of walking as a workout. But think again. Regular walking to and from work, or at lunchtime, can contribute to your overall fitness level by getting you up and away from your desk, even for 15 minutes or so, and even if it’s walking down the street to Starbucks.

In terms of convenience, walking may be the best workout there is. If you are new to fitness, walking is a way to gradually introduce your body to activity. If you are already active, walking during the day helps recovery from your tough workouts by promoting blood flow and reducing the effects of delayed-onset muscle soreness so you are less stiff when it’s time for your next tough workout.

And try this butt-toning tip as a bonus while walking: Keep the heel of your back foot on the ground as long as possible, and when you lift your heel, try to roll across your entire foot and push off with your toes. If you can manage this, you’ll feel your gluteal muscles working more with each step. Of course this is tricky if you’re at work and wearing heels, but try it when you are walking and wearing workout gear and you’ll feel the burn.

Give Me a Boost! – Women Fitness Tips

Aerobic exercise has a favorable effect on your lipid and carbohydrate metabolism. Sophisticated research has shown that this exercise-induced increase in high-density lipoproteins boosts metabolism, which in turn results in significant weight loss. According to the American Heart Association, increases in these high-density lipoproteins have been found in women who exercise at higher levels of recreational running. This is one of the important health benefits of running.

Cardiovascular fitness can also alter your body composition. By reducing body fat, you will also reduce your susceptibility to cardiovascular, disease, diabetes, cancer and muscular/skeletal disease. Even milder forms of exercise can boost metabolism.

If you have ever spent any time in Italy, you will note that while there is an abundance of heavy, delicious food, in the major Italian cities, you will rarely see people who are significantly overweight. This is due to the Italian tradition of passegiata, which involves taking a walk to digest the evening meal.

Will Weight Training Make Me Bulky? – Women Fitness Tips

Some women may be concerned about getting too bulky or muscular from weight training. Though you will gain muscle if you use weight training fitness equipment, women lack the testosterone needed to become bulky like body builders. Unless you take artificial enhancements, you don’t need to worry about becoming too muscular. So stick to your leg, arm and ab workout and use your new fitness equipment regularly. Here are just some of the benefits that come from weight training fitness equipment:

* Increased metabolic rate, due to increased muscle tissue
* Better coordination and balance
* Decreased body fat
* Increased bone mass and decreased risk of osteoporosis
* Stronger joints and ligaments

Butt Exercises – Women Fitness Tips

Ice cream, chips, pastries, French fries and all the rest of the good stuff likes to camp out around women’s derrieres. It can be difficult to work off the extra pounds around your middle, but luckily there are quite a few exercises that can whip your butt into shape.

* Position yourself on your hands and knees. Put a leg weight on your right ankle or a dumbbell in the crux of your knee. Lift your leg up, holding it at a 90-degree angle with your foot flat. Hold for a moment and slowly lower your leg towards the ground. Do two sets of 12 to 15 reps on each leg.
* Lie flat on your back with your arms by your side. Raise your pelvis toward the ceiling, squeezing your butt and putting your weight on your heels. Extend one leg in front of you, while maintaining the pelvis in the air and return to the floor. Do two sets of 12 to 15 reps with each leg.
* Jumping squats are one of the easiest and most effective butt and thigh exercises. Start in a crouching position, using your hands for balance. Jump from the crouching position into the air as high as you can, and bring yourself back down into the crouching position as you fall. Do two sets, jumping 15 to 20 times, without resting between jumps.

There are lots of cardio fitness activities that will tone your butt as well. Yoga and Pilates exercises are particularly effective, as is running, cycling, hiking and climbing stairs. Pretty much any activity that involves moving your legs will be great for your butt.

Improve Your Self-Esteem – Women Fitness Tips

Fitness workouts have been proven to boost your self-esteem and improve your self image. Studies show that just six weeks of regular physical fitness routines can build emotional strength and reduce anxiety.

When you exercise, your body naturally gives off endorphins, a hormone which produces feelings of euphoria and blocks pain sensations. Endorphins are responsible for the “runner’s high” many regular exercisers and athletes feel after a strenuous fitness workout.

If you work out regularly, your physical health will improve, which in turn has an impact on the way you feel about yourself. One of the best benefits of physical fitness is the intense boost in motivation and confidence you can get. You will look great and feel even better if you get your body moving.

Aerobic Equipment – Women Fitness Tips

Aerobic fitness equipment can be a great investment if you are sick of paying a monthly fitness club membership. You can work out in the comfort of your home without distractions and you will eliminate your commute to the gym. Unfortunately, you won’t be able to get the discount large fitness centers get when buying commercial fitness equipment, so carefully consider which equipment you will actually use in your home.

Machinery such as treadmills and elliptical trainers can be thousands of dollars, so make sure you buy pieces you will commit to using. Don’t go out and buy a treadmill, stair stepper and stationary bike if all your ever use at the gym is the elliptical. If you buy Pilates workout equipment but have never taken a Pilates class, you may find out that you don’t like it and waste your money. Instead, buy pieces of home fitness equipment one at a time.

Boost Your Metabolism – Women Fitness Tips

Have you found that your once slightly snug jeans are now impossible to zip? Do you pore through fitness articles looking for the one cure-all exercise move or perfect diet? As you age, your metabolism slows down and it becomes harder to lose weight and stay in shape. One of the best benefits of physical fitness is that it will boost metabolism. Here are some fitness tips to help you whip your metabolism into shape:

* Aerobic exercise makes your heart to pump faster and kick starts your metabolism. If you are just beginning a fitness routine, try to factor in at least 30 minutes of cardio four to five times a week.
* Muscles burn more calories than fat. The more muscle you have, the greater your metabolic rate will be. Make time for a regular weight training session in your workout routine. Although aerobic exercise burns more calories than weight training, weight training has a longer lasting effect on your metabolism. You will continue to burn calories for a few extra hours after you do a weight work out.
* Eat more often. Studies show that people who eat five small meals a day as oppose to three large meals a day have a faster metabolism because it keeps their metabolism in high gear, helping them burn more calories overall. Keep low-calorie, high-protein snacks, such as almonds, cottage cheese and tofu, at hand.
* Do not rely on cutting calories alone to lose weight. When you cut calories your body becomes accustomed to operating with less energy. If you cut too many calories, your body will go into starvation mode and therefore conserves calories rather than burns them. A healthy lifestyle includes exercise, so if you want to lose weight you need to incorporate a regular fitness routine into your everyday life.

Water Walking – Women Fitness Tips

Water walking is an excellent aerobic exercise that burns calories without putting strain on your joints. It is a great way to stay in shape if you are trying to recover from injury or if you are over the age of 65. Both water walking and water jogging use the same muscles as their land counterparts, but do not do as much wear and tear on your joints and tendons.

If you are just starting this sport, ease into it with a 5-minute water walking session. Stand waist deep in a body of water with your abs and buttocks tightened, shoulders back and chest raised. Your arms should be straight throughout their swing, but use your palms to push against the water. Keep your abs tight and walk as you normally would. Try doing high knee kicks if you want to make the exercise more challenging.

After a few weeks, try to move on to water jogging. Water jogging can burn between 300 and 500 calories per hour. It differs from water walking in that instead of walking along the pool floor you jog in place. It’s a great aerobic workout during the hot summer months. Try to sustain your water jog for a 10 minute workout at first and then increase the time as you get better at it.

Pedometers – Women Fitness Tips

If you walk, you may want to track your daily progress. Get a pedometer to track the amount of steps you take per day to help you reach a new distance goal. The recommended amount of steps per day is 10,000 steps or approximately 5 miles. Get a pedometer and hook it onto your belt loop or pocket to make it part of your aerobic fitness routine. The cost of a typical pedometer ranges from $10 to $20. Many pedometers include the step counter and a calorie burner approximation. This can be used to track the number of calories burned during a 20 minute workout and how far you walk during your workout and the rest of your day. Common brand name pedometers include Nike and Sportline.

You don’t need a fancy pedometer with lots of extra gadgetry. Just buy a simple one that tracks how many steps you take and you are well on your way to improving your lifetime fitness. Use it to establish new distance goals and meet them.

Walking for Women Over 65 – Women Fitness Tips

Walking, especially for women that are over 65, is incredibly beneficial. If you make it a part of your lifetime fitness plan walking will not only improve your body, but your mind as well. Here are some other ways in which walking is beneficial:

* It prevents the onset of arthritis
* It improves balance which helps reduce the risk of falls
* It decreases the risk of heart disease
* A 20 minute workout can offset fatigue
* Consistent walking is a mood elevator and can help offset depression associated with aging
* Walking can be a time for family bonding and social excursions. Walk to the park with your grandchildren or meet your friends in town for a day of shopping. Enjoy the outdoors.